How Many Calories Are in a Tomato?
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Other tools you may find usefulTomato - one of the healthiest vegetables with minimal calories
Tomato, although from the botanical point of view it is a fruit, in culinary art and dietetics is treated as a vegetable. It is the basis of Mediterranean cuisine, considered one of the healthiest in the world. The main advantage of tomatoes is their extremely low caloric density - 100 grams of fresh tomato contains only 18 kilocalories (kcal). This is due to the fact that they consist of up to 94-95% water. This makes tomatoes an ideal bulk product on a slimming diet: they can be eaten in large quantities, effectively filling the stomach with a negligible contribution to the daily energy balance.
Our live tomato calorie calculator makes it easy to accurately weigh and convert calories for different tomato varieties (raspberry, cherry, romaine, greenhouse), making daily meal and salad planning easier.
Nutritional profile of tomatoes - the power of lycopene and potassium
The most valuable active ingredient present in tomatoes islycopene- an organic chemical compound from the carotenoid group that gives tomatoes their intense red color. Lycopene is one of the most powerful natural antioxidants (antioxidants). It neutralizes free radicals, delays cellular aging processes, has anti-cancer properties (especially in the prevention of prostate cancer in men) and supports the cardiovascular system by reducing the level of "bad" LDL cholesterol.
Interestingly, unlike most vitamins, lycopene is not destroyed by temperature. On the contrary - the thermal treatment process (stewing, baking, cooking) breaks down the vegetable's cell walls, which significantly increases the bioavailability and bioavailability of lycopene. Therefore, purees, passata, ketchups and tomato concentrates are a richer source of this antioxidant than raw fruit.
In addition to lycopene, tomatoes contain large amounts of potassium (which helps regulate blood pressure), vitamin C (strengthening immunity and blood vessels), vitamin K (necessary for proper blood clotting) and folic acid (extremely important for pregnant women).
Table of nutritional values and macronutrients in 100g of fresh tomato
The table below presents a detailed list of nutrients in 100 grams of fresh, ripe greenhouse tomato:
| Nutrient | Content in 100g of the product | Role in the human body | Recommended Daily Allowance (RDA) |
|---|---|---|---|
| Energy value | 18 kcal | Provides negligible amounts of energy (low calorie). | 0.9% (with a diet of 2000 kcal) |
| Water | 94.5 g | Perfect hydration of the body. | - |
| Carbohydrates | 3.9 g | Low carbohydrate content. | 1.3% |
| Including simple sugars | 2.6 g | Mainly fructose and glucose. | - |
| Dietary fiber | 1.2 g | Supports intestinal peristalsis. | 4.8% |
| Protein | 0.9 g | Traces of plant protein. | 1.8% |
| Fat | 0.2 g | Virtually fat-free. | 0.3% |
| Potassium | 237 mg | Regulation of heart function and muscle tension. | 6.8% |
| Vitamin C | 13.7 mg | Antioxidant, collagen synthesis. | 17.1% |
Frequently asked questions (FAQ)
How many calories does one medium tomato have?
A medium-sized tomato (e.g. raspberry or regular ground tomato) weighs about 150-170 grams. It provides only 27 to 31 kilocalories (kcal).
Are processed tomatoes healthier than fresh tomatoes?
In terms of lycopene content – yes. Thermal processing (e.g. in concentrates, passata or soups) facilitates the release of lycopene from tomato cells, which makes it much better absorbed by the human body than from fresh vegetables.
Do tomatoes have a high glycemic index (GI)?
No, the glycemic index of a fresh tomato is 15, which is very low. The glycemic load is close to zero, which is why tomatoes are highly recommended in the diet of people suffering from type 2 diabetes and struggling with insulin resistance.
Can you combine tomato and cucumber in one meal?
Fresh cucumber contains ascorbinase - an enzyme that destroys vitamin C contained, among others, in tomato. However, if we add an acidic ingredient to the salad (e.g. lemon juice, balsamic vinegar or olive oil), ascorbinase will be deactivated, which will save vitamin C.
Are green, unripe tomatoes poisonous?
Green, unripe tomatoes contain tomatine (an alkaloid related to solanine), which in large quantities can cause food poisoning. They should not be eaten raw. Tomatine loses its properties during pickling or thermal processing at high temperatures.